One minute faster without getting fitter

Short answer

Yes. In a lab RCT, trained male cyclists were ~54 s faster over 40 km after 0.3 g/kg sodium bicarbonate as mini‑tablets in a carbohydrate hydrogel. GI issues were low.

What they did

• Randomised, double blind, placebo controlled, crossover
• 14 trained male cyclists
• 0.3 g/kg sodium bicarbonate in hydrogel
• Each rider first mapped their own time to peak blood bicarbonate
• Two 40 km TTs on separate days

What happened

• ~54 s faster vs placebo
• Higher buffering before and during the TT
• GI symptoms similar to placebo

Who this helps

Anyone doing 40–70 min TT‑style efforts, Zwift TTs, or solo breakaways. Female and broader ability data still limited.

Use it like this

• Dose: 0.3 g/kg. For 75 kg, that is 22.5 g
• Product: bicarbonate mini‑tablet in a carbohydrate hydrogel
• Timing: rehearse at 90, 120, 150 min pre‑start on separate days. Typical peak is 90–240 min
• Race day: normal breakfast, 60–90 g carbs/h, usual caffeine. If any GI rumble in practice, cut dose slightly and take it earlier

Caveats

Lab setting. One author has industry ties; product supplied free. Timing is individual and non‑negotiable.

Safety

High sodium load. If you have hypertension, kidney issues, or are sodium restricted, get medical advice. Always test in training first.

Bottom line

A bicarbonate hydrogel can deliver about a one‑minute gain in a 40 km TT with low GI cost, if you dial in 0.3 g/kg and your personal timing.

Reference: PubMed: https://pubmed.ncbi.nlm.nih.go...

On my mind

Eliud Kipchoge said it.

Here’s how I see it.

Eliud Kipchoge put it bluntly: “Only the disciplined ones in life are free. If you are undisciplined, you are a slave to your moods and your passions.”

My take. Discipline isn’t cold. It’s shoes by the door, bottles filled the night before, alarm at 5, and starting when I said I would. It cuts mood out of the decision and lets the plan lead. The ride still hurts, but I finish lighter because I kept a promise. That’s real freedom.

Damian